02/03/2021

BENCHMARK WORKOUT Last done on 12/01/20

"THE CALI BEAR"

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk RX (225/155) CFC1 (155/105) CFC2 (135/105) M (115/95)

*Beginners should scale weight to a moderate load and perform 2-3

reps on the minute, resting as needed to ensure proper mechanics.

SCALING

*Reps, Loading, Volume*…

Newer athletes should aim to complete 2-3 Reps per minute at a light to moderate load, focusing on refining their

technique.

For athletes that want to go “heavy” but :30 isn’t enough time you can turn the workout into an EMOM for them and allow

them the full minute to rest after the lift.

*Movement Adjustments*...

For athletes unable to perform either/or Clean and Jerk due to an injury or inability may choose any of the following

barbell movements with a moderate to heavy load can get the same stimulus…

-Power Clean or Push Jerk

-Back or Front Squat

-Deadlift